Tired of the same old lunchtime routine? Craving a vibrant, flavourful, and healthy meal that's quick to prepare? Then look no further! This Jamaican Jerk Chicken Salad is your answer. It’s a delicious fusion of sweet, spicy, and savory, offering a taste of the Caribbean sunshine in every bite. This recipe is perfect for a light lunch, a healthy dinner, or even a vibrant addition to your next summer barbecue. It’s easy enough for beginner cooks, yet satisfying enough for seasoned culinary enthusiasts. Get ready to experience a taste of paradise!
Ingredients:
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For the Jerk Chicken:
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 2 tbsp Jamaican jerk seasoning (store-bought or homemade – see variations below)
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
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For the Salad:
- 4 cups mixed greens (e.g., romaine, spinach, kale)
- 1 cup cherry tomatoes, halved
- ½ cup red onion, thinly sliced
- ½ cup mango, diced
- ½ cup avocado, diced
- ¼ cup crumbled feta cheese (optional)
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For the Dressing:
- ¼ cup lime juice
- 2 tbsp olive oil
- 1 tbsp honey
- ½ tsp ground ginger
- ¼ tsp cayenne pepper (optional, for extra heat)
- Salt and pepper to taste
Instructions:
1. Marinate the Chicken: In a medium bowl, combine the cubed chicken with jerk seasoning, olive oil, salt, and pepper. Mix well to ensure the chicken is evenly coated. Marinate for at least 30 minutes, or preferably longer for deeper flavor (up to 4 hours in the refrigerator).
2. Cook the Chicken: Heat a large skillet over medium-high heat. Add the marinated chicken and cook, stirring occasionally, until cooked through and no longer pink (about 6-8 minutes). Let the chicken cool slightly before adding to the salad.
3. Prepare the Salad: In a large bowl, combine the mixed greens, cherry tomatoes, red onion, mango, and avocado.
4. Make the Dressing: In a small bowl, whisk together the lime juice, olive oil, honey, ginger, cayenne pepper (if using), salt, and pepper.
5. Assemble the Salad: Add the cooked chicken to the salad bowl. Drizzle the dressing over the salad and toss gently to combine.
6. Serve: Top with crumbled feta cheese (optional) and serve immediately. Enjoy your delicious and healthy Jamaican Jerk Chicken Salad!
Cooking Tips for Perfect Results:
- Homemade Jerk Seasoning: For a truly authentic flavor, consider making your own jerk seasoning. Many recipes are readily available online.
- Don't Overcook the Chicken: Overcooked chicken will be dry and tough. Cook until it reaches an internal temperature of 165°F (74°C).
- Adjust the Spice Level: If you prefer a milder salad, reduce the amount of jerk seasoning or omit the cayenne pepper in the dressing.
- Prep Ahead: You can marinate the chicken and chop the vegetables ahead of time to save time on busy weeknights.
Delicious Variations:
- Add some crunch: Toasted pepitas or chopped macadamia nuts add a delightful crunch to the salad.
- Spice it up: Add a pinch of Scotch bonnet pepper to the marinade for an extra kick.
- Make it a bowl: Serve the salad over a bed of quinoa or brown rice for a more substantial meal.
- Grilled Chicken: For a smoky flavour, grill the chicken instead of pan-frying it.
Nutritional Information (per serving, approximate):
This information is an estimate and will vary depending on the specific ingredients used.
- Calories: Approximately 400-500
- Protein: 30-40g
- Fat: 20-30g
- Carbohydrates: 20-30g
This Jamaican Jerk Chicken Salad is a truly satisfying and healthy meal option. It's packed with flavour, easy to prepare, and perfect for any occasion. Enjoy!